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Supreme 59

Quel programme faire ?

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Bonsoir!

 

Depuis plus d 1 an je fais de la musculation mais ça fais 8 mois que je pratique le full body sérieusement, j’ai très bien progresser mais j’aimerais tester un split sur 3 ou 4 jours cependant je sais pas si j’ai des perfs de débutants, intermédiaires ou avancer .

 

ex:

 

soulever de terre : 8 reps a 100 kg

squat : 8 reps à 100 kg

développé couché 8 reps à 60 kg

développé militaire haltères :8 reps à 16 kg

traction 5 reps 

rowing barre : 8 reps a 35 kg

Dips: 12 reps

curl barre 20 kg


Voilà mes perfs au dessus :

 

à votre avis j’ai le niveau pour faire du split ?

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Salut! Pas nécessairement. C'est vrai qu'un Split fait baisser la fréquence d'entrainement par groupe musculaire. Par contre il permet d'augmenter le volume d'entraînement par séance comparativement à un fullbody. A vrai dire, il y a du pour et du contre à chaque style, mais on peut progresser avec l'un ou l'autre.

Si tu fais un Split sur 3/4 jours, tu dois veiller à ton organisation pour que chaque groupe musculaire soit travaillé directement une fois et stimulé indirectement une seconde fois.

Par exemple les bras vont être stimulés avec les exos dos (tirages, tractions) et pecs ou épaules (développés, dips), et les épauleselles-mêmes vont êtresollicitées sur de nombreux exercices .  Bref, c'est à toi de voir si ça te convient, tu ne perds rien à essayer .  En espérant avoir répondu à ta question .

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Nous sommes au regret de vous annoncer la disparition tragique de Fulbodius, victime des cruels Jeux du Cirque de la Fonte.

Ses multiples contributions auront marqué de leur empreinte savoureuse toute une époque du forum.

Il s'en est allé rejoindre ses ancêtres au firmament de la voûte celeste.

MercI a toi, l'Artiste et reste en paix.

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